Registration for the 2012 Colorado Open at Front Range CrossFit begins Tuesday May 15 at 9am. This is a great 2 day competition that will truly put your fitness to the test. If you are interested do not procrastinate IT WILL SELL OUT QUICK! Last year they sold out in 3 days and they are expecting to sell out sooner this year.
The dates of the competition are August 25th-26th, so you will have plenty of time to prepare. Last year we had 13 athletes from CFLW compete and it was an amazing 2 days. Let me know if you register.
Click here for the Front Range CrossFit web site and event info (its located under FRCF Events > Colorado Open).
Warm-up:
500m Row
15 PVC Pass Through
15 PVC Jerks
15 KB Swings, light
WOD:
30-25-20-15-10-5
Burpee Tuck Jump (Yup, 1 rep = Burpee + Tuck jump)
Kettle Bell Swing
Strength:
Split Jerk 1-1-1-1-1-1-1 @ 75%
3×3 Warm-up, keep the weight manageable while maintaining good technique/ROM.